Pages
Stay In Touch
More
Copyright © 2003 - 2010
Vanko Trading Inc
2777 Darlington Road
Beaver Falls, PA 15010
724-359-2289
Vanko Trading Inc
2777 Darlington Road
Beaver Falls, PA 15010
724-359-2289
Everyone wants to be fit, but not everyone can find the time to get to the gym. If you’re one of those people, don’t give up on fitness.
There are plenty of great, effective exercises you can do anywhere and any time, without having to change into workout clothes.
Make up your own routine of these exercises and mix in some cardio — just taking a walk around the block will do — and you’ll see results soon.
Upper Body Exercises
Tricep Dips: A popular home or office exercise that works your triceps, shoulders, and back. All you need is a chair that won’t roll or slide.
Try 6-8 reps to start, and more if you think you can take it.
- - Grasp the arms of the chair, or the edges of the seat.
- - Slide your feet and body forward until your buns are off the seat.
- - Bend your knees and elbows slowly to lower yourself down. Do not bend your elbows too sharply.
- - Slowly reverse the sequence so you end up sitting in the chair again.
You can also use the edge of a desk or a similar piece of furniture as a support to do dips.
For an even tougher workout, do your dips on one leg, keeping the other straight out in front of you.
Wall Pushups: You can do pushups without having to get down on the floor, using a desk, a wall, the footrail of a bed, or even the back of a sturdy chair.
Try 10 reps at a time.
- Stand two feet away from your chosen piece of furniture, feet shoulder width apart and hands resting on the furniture. Keep your body straight, belly and shoulders tight.
- Slowly lean forward, supporting yourself on your hands. Lean as far as you comfortably can while remaining straight.
- Push off as hard as you can until you’re back in standing position.
Doorway Chest Press: Another good way to work your chest and shoulders.
2-3 sets of 8-12 reps is a good target to aim for.
- Stand in a doorway, grasping the jamb with your hands, feet shoulder width apart and abs tight.
- Lean forward, keeping your grip firm on the door and your body straight. You should feel your shoulder blades flex together.
- Push yourself back up with your arms and return to the original position.
Lower Body Exercises
Lunges: These classic exercises are easy to fit in anywhere.
Do two or three sets of 10 and you’ll definitely feel that you’ve been working.
- Stand with your feet together. Step forward with one foot, far enough that your knee bends at 90 degrees — don’t let your knee bend past your toes.
- Slowly lower your body as far as you can, until your back knee is almost touching the ground. Keep your upper body square over your hips — don’t lean.
- Push up with your forward leg until you can return to the original position.
Wall Sits: Work your hips, thighs, and core with this deceptively simple exercise.
Start with 10 reps and add more sets as you feel capable.
- Stand with your back to a wall, feet shoulder width apart.
- Slowly slide down, shoulders against the wall, until your knees are bent at 90 degrees. Squeeze your legs together hard.
- Hold this position for 30 seconds, then slowly return to standing position.
Russian Twists: Your abs will be feeling it after you do this exercise. Don’t do this if you have lower back trouble, however.
Try for two sets of 8-12.
- Sit on the floor with your knees slightly bent. Lean backward, keeping your back straight.
- Reach your arms out straight to your knees, hands together.
- Slowly twist your torso to your side. Make sure you’re keeping your back straight and that you’re twisting your entire torso, not just your arms and shoulders. You don’t have to twist too far. Hold for a second and then slowly rotate to the other side.
- Return to center and begin again.
Glute Kicks: If you need to work your quads and glutes, try two sets of 15 reps of this exercise.
- Stand up straight, abs in. Hold on to a piece of furniture if you need help with balance.
- Lift one leg backward, bending your knee. Try to touch your heel to your buttocks.
- Get a good flex and hold for a second or two.
- Lower your leg slowly back to the starting position.
There’s no reason that a busy life has to mean an unhealthy, out-of-shape you. Leave notes to yourself, or add alerts to your online calendar or smartphone to remind yourself to take the time to exercise.
Even half an hour of workout time a day will produce visible results!
About the Author:
Perri T. is an online freelance writer dealing with some of the best car insurance companies. She loves weight loss tips for home and office, and can be found running with her dogs in her free time.
Cold weather doesn’t have to mean giving up the freedom of exercising outdoors. When the weather turns foul, you can still continue your routine, so long as you take a few extra precautions. In the cold, follow these few tips to stay safe and warm:
1. Keep your hands, feet, and ears protected.
In cold weather, your extremities are particularly vulnerable to frostbite. You should wear gloves lined with wool or fleece, which will keep out cold winds. Wear socks made from wool, which stays warm even when wet, along with headgear that covers your ears securely. If you suspect you may be developing signs of frostbite, return indoors and warm the affected areas with lukewarm water after removing any wet clothing. See a doctor if you don’t get feeling back in the area or develop blisters.
2. Dress in layers.
Thinner layers of clothing will help trap air against your body, keeping you warmer than one heavy layer. They are also easier to remove while exercising, since you’ll undoubtedly raise your body temperature and need to cool down. Choose synthetic materials that keep moisture from sweat, rain, or snow away from your skin, along with an insulating layer and then a top waterproof one. Wool and fleece are good choices for the middle layer.
3. Watch the weather report.
If the wind chill is excessive, or the actual temperature drops below zero (Fahrenheit), it’s best to avoid outdoor exercise. Wind can be very strong and can chill the skin, making it harder for your body to keep up its core temperature.
4. Don’t get dehydrated.
Hydration is important when exercising in normal conditions, but especially at weather extremes. If you’re exercising outdoors in the cold, remember to stay warm and keep hydrated. The presence of snow and rain, along with the heavier clothing worn during the winter, makes your body work harder. Subsequently, it loses fluid faster.
Using good judgment and these tips, you can keep exercising outdoors even if the weather turns foul. Remember to take all standard precautions, with a little bit of extra care to get the best out of your exercise without hurting yourself.
Bio: Fatwallet.com accommodates retailers in providing savings like Godaddy Promo Codes and many more!
If its too cold for you outdoors, then get some equipment to exercise indoors over at the BHI Store.
Recent studies have shown that regular exercise is not only good for the body, but also good for the brain. In fact, lack of exercise may even account for that feeling of “fight or flight” you have when you are under severe stress. The next time you feel the urge to “flee,” choose a flight of stairs instead of the elevator. Going on a brisk walk or having a run will release endorphins and serotonin levels in your brain, helping to calm you down. Exercise also has a direct impact on the neurons that are involved in creating stress on a day-to-day basis.
Stress poses a tangible threat to the body’s equilibrium by raising cortisol levels. High cortisol levels can in turn cause feelings of anxiety, as well as raise blood pressure and heart rate. When people say, “don’t worry yourself sick,” they are usually talking about your physical health. But what they don’t know is that your mental state of being can directly impact your physical health.
In today’s hectic and fast-paced world, stress is unavoidable. We are consistently smacked over the head with a torrent of information and demands that leave us feeling run down, negative, and sometimes, hopeless. Just like the muscles in our bodies, the neurons in our brains that process our environment break down and build back up again. Each time they rebuild, they are stronger and more able to deal with certain stressful situations.
However, some people do not give themselves adequate time to rebuild these neurons. In fact, if you are feeling depressed, you may not even correlate the negative feelings you have with a need for your brain to repair itself.
Unlike other forms of stress, the stress of exercise is predictable and controllable. After all, you are the one initiating the action! After a good workout, your body is flooded with endorphins, and you feel a general sense of mastery and self confidence. Furthermore, exercise will allow the neurons in your brain to recover post workout, thus building stronger connections, and a stronger resistance against other types of stress.
Aerobic exercise helps to rid the body of toxins and helps muscles release pent up energy. It also helps rebuild neurons that raise the “trigger” point for life’s stresses. This means that the next time you are faced with a stressful situation, you will be able to keep your cool, because your body has been trained to handle stress in a positive way.
There are no doubts within the medical and scientific communities regarding the connection between the body and the mind. It makes sense, then, that keeping your body active and healthy will result in a greater sense of well being.
About the author: Jennifer Sunde is a freelance writer and editor who writes for and helps manage a site devoted to career opportunities in health care. She also writes for a variety of sites devoted to fashion careers, home improvement and auto insurance.
Get any all exercise equipment over at the BHI Store.
Running blissfully across a beautiful meadow with knee-high grass and the sunshine pouring down, with butterflies for company and fresh air for each breath!
How we wish our morning work out could be this delightful. But most of us wake up to soar limbs, tired bodies and another working day ahead and amidst it all is our ambitious workout plan to get rid of the flab, hence, pretty often we ditch it all — ‘its too sunny’, ‘its lonely and unsafe’ or even ‘I don’t look good running outdoors’. We all have had our set of excuses ready for outdoor workouts and soon the smart people got indoor machines to leave us with no choice. But as they say, men win over machines and indoor workouts too found excuses like ¬— ‘too many distractions’, ‘no scenery or nature’ and the list goes on.
So, what really wins? Does the nature around work to lose more or tying oneself to a machine at home with no escape gives a better weight loss result? The answer is both, only that one needs to workout, where is irrelevant. Here’s a set of few pros and cons of both indoor and outdoor workout, choose your pick, because all that matters to your extra pounds is a calorie burning session, it doesn’t care about the place!
Outdoor Workouts
Hiking, biking or the more convenient walking in your neighborhood is possibly the most tried and tested workout plans. Pick an area out in the open, play your iPod on low volume and enjoy a safe outdoor workout session. Theses workouts work great if you have a partner along. However, these take time to plan or coordinate nut if that’s not much of a factor and you have buddies to back on, these are high on consistency.
Pro:
Its fun being out with buddies, especially in the whole fitness gear!
Con:
Bad weather serves an easy excuse to stay home
Indoor Workouts :
Possibly the convenient workouts possible, indoor sessions are best for people staying at place with undesirable weather to exercise in. The other plus for indoor workouts being the diversity it offers. Gyms and studios offer variants like yoga, pilates and kickboxing. And your favorite place to workout can always be your home. Whether you have an at-home gym or just push DVDs, blast music and exercise in your own room, you also have the comfort of wearing grubby workout clothes and get it all rolling for you.
Pro:
More chances of being regular and can become a family activity
Con:
Phones, kids, random talks etc can all be distracting
While, research says visual stimulation offered by outdoor workout helps you work harder, indoor gives the comfort of safety from allergies, sketchy characters or even growling dogs. Hence, there is always an option to choose either or both when it comes to exercises. You can pick simulation or stimulation but it is essential that you choose between indoor or outdoor workouts, instead of neither.
Joel Newman is a fitness freak and likes to share his experiences with fellow bloggers. He runs regularly to keep fit and trim. He is also into research on hgh and GenF20 Plus.
Get your home gym started with exercise equipment over at the BHI store.
Last week the Teeter Hang Ups Teeter Fit-100 Inversion Table was released to a handful of select retailers, including Better Health Innovations. I had some hands-on time with the new table when it was unveiled at the Health+Fitness Business Expo last month in Las Vegas. I also spent quite a bit of time with the folks from Teeter, including their founder, Roger Teeter. In this post, I will walk you through the new Fit-100 inversion table and describe how it compares with other tables in the Teeter Hang Ups line. I also cover other (non-Teeter) tables at the Fit-100′s price point.
This table is being launched at $289, but we are currently discounting it to $229. At this price it competes with the other budget Teeter Hang Ups table, the Fitform at $219. Going from a Teeter Fitform up to the Fit-100 for an extra $10 will depend on the features you want (mainly the bed design), but going from the Fit-100 to the $299 EP-550 is a more difficult choice. I’ll cover this in more detail below.
Teeter Hang Ups Background
First, a quick bit about Teeter Hang Ups: They have been in the inversion business for more than 30 years, longer than any other inversion table manufacturer. Teeter is the only company that demonstrates their commitment to quality by having their tables independently tested and certified to UL 1647, making them the only company with tables that carry the UL mark. Most notably, inversion products are the only products offered by Teeter Hang Ups, making inversion tables their sole focus. All other inversion tables are from companies who produce all sorts of equipment. In fact, most competing tables are produced by Asian contract manufacturers who make all sorts of products and sold in the US by marketing companies.
Fit-100 Features & Impressions
The Fit-100 carries the UL Mark, which is impressive for a table at the price. In order to have the UL Mark, an inversion table must be tested by an independent lab to a 400% safety factor and for 30,000 cycles.
“Underwriters Laboratories Inc. (UL) is an independent, not-for-profit product safety testing and certification organization. We have tested products for public safety for more than a century. Each year, more than 17 billion UL Marks are applied to products worldwide.”
© Copyright 2002 Underwriter’s Laboratories, Inc. (www.ul.com)
© Copyright 2002 Underwriter’s Laboratories, Inc. (www.ul.com)
The Teeter Fit100 incorporates their new FitFlex inversion table bed. This is a two-piece injection molded bed that provides a rigid and secure feel while flexing enough for the user to move and stretch while on the table at partial inversion. Other tables in the Teeter Hang Ups line have either a one piece molded bed (the Flex Technology bed on the EP series), or a stretched nylon bed, like on the Fitform. 
I found the FitFlex bed to be comfortable enough, and it may provide a bit more support than the Flex Technology bed. I prefer this type of inversion table bed over the stretched nylon. In fact, many people find the stretched nylon on other tables to be extremely uncomfortable, especially those with back pain to the point where laying on a hard, flat surface causes lower back pain.
When you look at a table, it is easy to focus on the bed. However, when you are on a table I feel that the ankle clamps to be more important for the inversion experience. A poorly designed ankle clamp will feel insecure and even painful. The ankle clamps on the new table are similar to other Teeter Hang Ups ankle clamps. The foot rest portion rotates in order to adjust for larger or smaller feet, which goes a long way in providing a feeling of security and comfort. For most people, the ankle clamps on the new model will be just fine in terms of comfort and security.
Like all other Teeter inversion tables, the Fit-100 has a very smooth rotation and “controlled lock out” at full inversion. This lock out means that the table bed rotates a little past full inversion so the user can do exercises and stretches while completely vertical. The new table also has stretch handles, which is optional on more expensive models like the EP-550. These handles, located on the top of the A-frame allow the user to reach up while inverted and push with their hands to receive a bit of manual decompression of the back.
Obviously, to get the Fit-100 down to the pricing they wanted, Teeter had to leave out some features found on the next expensive model, the EP-550. Unlike the more expensive models, the main shaft is not chrome plated. The main shaft is the part that the ankle clamps attach to and it moves in and out of the bed frame to adjust for user height. Chrome is an extremely hard finish and resistant to wear caused from moving in and out of the frame. It is still a high quality (black) finish, and will not be a big deal for a users who do not have to move the height adjustment often. We do know several husband-wife users who have to adjust the height when switching between themselves. In this situation, we would recommend a machine with a chrome plated main shaft, such as the EP-550.
Another noticeable feature not on the Fit-100 are corner feet. Again, not a huge thing. I do like the corner feet on the more expensive models as they extend the area the table contacts the floor. Without the corner feet, the Fit100 was plenty stable though.
The new table comes with support material that exceeds what comes with similar priced models. However, it does not come with a DVD, which is kind of odd since the lower priced Fitform does come with a DVD. I think that this may be a feature missed by users. Our recommendation with the EP Series models is to play the DVD on a computer or TV close by while the table is being assembled. We have decided to offer our Inversion Coaching Program free of charge with the Fit-100, which should help make up for the lack of a DVD.
Teeter beats competing models with warranty (2 years for this table), but the warranty period is less than half that of the Teeter EP series.
Competing Models
The main competitor in this price range to this table are a couple models with the Ironman brand name. Honestly, I am not that familiar with the Ironman brand, but I have tried their tables on several occasions. The last I had heard, they had gone out of business and sold the name to another company. I’m not sure who is making Ironman now, but the tables are still available. A couple years ago Ironman tables had weld failure issues resulting in a recall. Most noticeably in comparison, the Fit-100 has a smoother rotation, more comfortable foot clamps, and is much less complicated. Ironman tables do not carry the UL Mark, so I presume they are not tested to the safety factors of Teeter inversion tables. Also unlike the Teeter models, they do not have the two year warranty or 30 day money back trial period (we extend this to 90 days for any Teeter models sold through our Better Health Innovations site).
Purchasing any Teeter Inversion Table through our Better Health Innovations site, you will receive several upgrades our competitors simply can not match, such as our 90 day personal coaching program, 90 day return period, price guarantee, and more. Click Here For Details
Deciding between the Fit-100 and the EP-550 is a bit more tricky. This is a bit like comparing a high-end Toyota to a Lexus. Both are world-class quality, and while you won’t be disappointed with the lower cost option, you won’t get the features of the higher-end model. So, here’s some basic guidance:
If you absolutely can not afford a $299 Teeter EP-550, then go with the Fit100. You won’t be disappointed, and your back will thank you for years.
If you plan on using the table a couple times a day on a regular basis, or if there is more than one person in the household using the table, then try to stretch to a Teeter EP-550.I would feel more comfortable using an EP-series table for heavy regular use, especially with the longer five year warranty period of the EP-550 versus the two year warranty on the Fit-100.
Teeter FIT 100: What You Need To Know
- Teeter’s Budget Inversion Table ($229)
- Very smooth and stable inversion
- UL Tested and Certified for Medical Equipment and to the UL inversion table standard
- 2 Year Warranty
- A good buy, but go with the EP-550 if you can.
Bottom line: The Fit-100 is a great table, especially for the price.
Remember that purchasing any Teeter Inversion Table through our Better Health Innovations site, you will receive several upgrades our competitors simply can not match, such as our 90 day personal coaching program, 90 day return period, price guarantee, and more.
If you have any questions about the any of the Teeter inversion tables, please give us a call/email. If you would like a to share your questions or experiences, please leave a comment below!
Facebook
Twitter
Visit Our Store
RSS
Youtube